CrossFit Barwon – CrossFit
Strength
A: Hang Power Snatch (EMOM x 10, 1 Snatch DL to hip, 1 Hang Pwr SN)
B: Paused Back Squat (5 x 5 @ 80%+ [ good luck ])
Weaknesses
Metcon (No Measure)
Flexibility:
Spend 5 min in couch stretch
and 5 min in squat
or
spend 5 minute rolling out lats
and 5 min in reverse cat stretch
Warm-up
EDWU: Warm-up (No Measure)
3 rounds,
5 cat cows
15 supine straight arm pull downs
15 kneeling squats
15 SDHP with bar
Snatch shapes
– start
– knee
– hip
– hang to pull
– hang to fixation